Supplement of the Sun

Sun Special

Most people in North America don't have a sufficient amount of Vitamin D for optimal health.

Did you know the sun is one great way to obtain Vitamin D, sometimes even just 10 minutes in the sun will do you good (provided it's within good weather conditions and good timing).

Sun rays contains three types of rays: UVA, UVB & UVC.


UVC
- usually never penetrates the atmosphere, so we won't worry about it now.

UVA
- has longer wavelengths and thus penetrates with vigour, It can pass through clouds, smog and the works. It can even pass through glass.
- Longer wavelength means deeper skin penetration.
- UVA may not visibly give you a sunburn since it goes deep in the skin
- Causes damage to melanocytes and the important cells in the skin to keep healthy.
- UVA is correlated with extreme health issues such as serious cancers in the skin (Melanoma).
- UVA is also responsible for ageing spots and wrinkling since it is absorbed by dermis layer of skin releasing free radicals and causing DNA changes.

UVB
- shorter wavelength, can't pass through intense clouds, and glass.
- Since it is short, UVB affects the top layer of skin, the visible layer.
- This type of rays is usually the cause of skin burns, as it affect capillaries near the surface or epidermis.
- UVB is the precursor to VITAMIN D production.
- Due to it's short wavelength, UVB is most prevalent when the sun is directly above you, when there is no clouds, lack of smog, and of course no glass between you and the sun.


Remember, blocking the sun isn't ideal, for the sun provides us with much health.
It is the vitamin D that's created through the exposure of UVB rays that help prevent the damage that is created through the harmful UVA rays.

SUNBLOCKS
Sunblocks aren't as good as they seem. Most sunblocks usually block shorter wavelengths, meaning UVA is left to penetrate the skin and cause detrimental damage. Youl may not see a sunburn and think you are fine, But take in consideration that production of vitamin D through UVB rays, helps prevent some of the damage that the UVA tends to create.
Blocking the UVB alone, and not UVA prevents such production, and is dangerous to your health.
If you necessarily need sunblock, make sure to find UVA/UVB sunblock, usually 70 SPF or higher. Any lower SPF will usually block out only the UVB, and prevent you from forming Vitamin D, to counterbalance the damaging effects.

This goes the same way with windows. If you think you are getting good sun from sitting behind a window, think again. For you are blocking out the good rays and only receiving the bad.


VITAL VITAMINS
When you are in the sun midday, when the sun is right above you and you know UVB light is flying towards you with intensity, take it in. Let your body soak both the rays, knowing that although you are getting some bad rays, you are providing your body with the tools to prevent damage.


TANNING
For those of you who love tanning, you will love UVB as well. Although UVA may give you a longer tan, UVB will prove to give you a quicker tan (considering you don't sit too long to get burnt.)


ON A SIDE NOTE
To prevent skin from burning, consume tomatoes of tomato paste, the lycopene in tomatoes helps in prevent burns from sun exposure


Vitamin D is created through exposure of UVB light to cholesterol cells. Using coconut oil can also help in producing a nice tan. But it takes 48 hours for the Vitamin D to be fully absorbed by our body, and hence if you use soap within this 48 hours to wash your body, this vitamin D will wash away. Rinsing your body with water alone would be ideal in this situation, for you can provide your body some time to acquire all the vitamin D you worked hard to produce. In such cases, you can clean extremely dirty areas, or essential body parts with soap and leave your arms and legs and back free of soap washing.

Biscuit Breakfast Egg Sandwich

Eggs for breakfast.  Let's recreate Tim Hortons Sandwich from scratch at home.

Made tea biscuits the other day with a bunch of spices including turmeric, cayenne, paprika, black pepper and oregano. I also added some roasted red peppers to the mix.

A simple sunny side up egg (with a little oozing yolk), topped with tomatoes and roasted red peppers & a some mustard greens and a dash of salt & pepper.

Eggs are great sources of iron, folate, vitamin A, lutein, and brain-building choline. The fat in eggs is largely unsaturated, or "good," and each egg has only 72 calories. And both whites and yolks are rich in protein, which makes meals more filling.

Morning Sandwich Sushi Roll

This idea came to me when I went for a visit to Lebanon. I had learned of the benefits of seaweed and wanted to share it with family back home. So I took a bag of Nori with me. One day I woke up and went to eat breakfast when I realized we were out of the daily pita bread we usually eat. Everything else was available. So out came the nori seaweed - the substitute to a pita. I used 2 sheets to ensure it held strong.

The toppings I used were must-have ingredients in Lebanon and among my family. The main ingredient is the Labneh (Cheese cloth Strained/Pressed yogurt - with a creamy consistency), then I used Cucumbers, Tomatoes, Parsley, Radish, Lettuce.

 I added Labneh to one sheet & covered it with the second sheet & also topped that with labneh. Then just as you prepare sushi, I started added the ingredients that I had. I'm assuming this can be done with many other food choices, it's just a matter of trying it out and deciding on whether it taste good or not. I finally rolled it up and got this:



Might I add, I enjoyed the flavor, as did my younger sister. But I also enjoy eating the nori sushi sheets on their own. Perhaps my taste buds have adapted to the taste and didn't mind it with the Labneh.

It's almost close to the cream cheese they add to some sushi rolls (minus the rice). Enjoy & let me know if you've tried this out - liked it or hated it. 

Lastly for those of you who don't know Labneh
 
It's simply a yogurt strained of it's whey. After preparing the milk & adding bacterial culture - you end up with yogurt. This yogurt can be separated of it's whey through a straining process with a muslin or cheese cloth. Take note; the whey (a yellow translucent liquid) contains minerals and health benefits, don't toss it, rather use it in soups, baking  etc. After strained, it's just a matter of putting it in the fridge until your ready to enjoy it!

Benefits of Dandelion

What is yellow and green

Grows all around, 

Can be eaten entirely

Provides us with fun

 Looks pretty

and

is Determined to stay? 

Dandelion

By most, this is considered a weed. We consider them as that annoying plant that is usually found between the cracks of a sidewalk or laying comfortably in a yard or on your lawn where it's unwelcome. For years people have visited hardware stores in search of a weed killer - but believe me these provide more good than harm. The unconventional attitude towards Dandelions is of nutritional value and its prized medicinal properties.

The Look:

Seed head  a.k.a  Sparkly Wishes (as my nephew calls them)

This is a matured flower head. It takes the shape of a sphere containing many single-seeded fruits attached to  fine hairs. This is how dandelion spreads itself.

Flower head & bud*

These are yellow (to orange) in nature. The petals forming the head are arranged in a dome shaped manner.

Stem*

Hollow stem consisting of a milky sap. Stems don't branch off - each stem solely holds one flower head.

Stems can grow 5 - 70 cm long.

Leaves*

It's all in a name! Dent-de-Lion (Lions Tooth) resemble the jagged edged leaves that taper at the tip. They usually lay flat to the ground and are formed in a circular arrangement (rosette). Unlike some other plants mistaken for dandelion, leaves of dandelions are hairless . The rosette can hold as much as ten stems.

Root* 

Dandelion leaves & stems grow from a taproot. This root type grows vertically down, tapering at the end forming a center where secondary roots sprout laterally.

*The Edible Parts:

Thus far I know that the leaves, roots, flowers & flower buds are edible parts of the Dandelion. I've seen a couple of cases where the stem was eaten or used for it's milky sap externally. The puff on the other hand I'm not sure (although the puff doesn't seem like a palatable candidate)

The Health - Constituents:

Vitamins:      

A    -     B1     -     B2     -     B3     -      C     -      E

Minerals:     

Calcium   -   Chromium   -   Iron   -   Magnesium   -   Manganese   -   Phosphorus   -    Potassium   -   Sodium   -   Selenium   -   Silicon   -   Zinc

Other: 

Leaves: bitter glycosides, carotenoids (including lutein and violaxanthin), terpenoids, choline, potassium salts, iron and othe minerals, Vitamins, A, B, C, D (the vitamin A content is higher than that of carrots). 

Root: bitter glycosides (taraxacin), tannins, triterpenes (including taraxol and taraxsterol), phytosterols, volatile oil, choline, asparagine, carbohydrates (including inuli), pectin, phenolic acids, vitamins, potassium.

Actions: 

• Diuretic -  Increases output of of urine, taking harmful substances from the system
• Laxative - Stimulates or facilitate evacuation of the bowels.
• Aperient - Used to relieve constipation.
• Choleretic - Increases the volume of secretion of bile from the liver
• Cholagogue - Promotes the discharge of bile from the system, purging it downward.
• Tonic - Benefits entire body. Strengthens organs that are affected by the action of the digestive system.
• Stomachic - Promoting the appetite or assisting digestion.
• Antioxidant - Inhibits oxidation & removes potentially damaging oxidizing agents.
• Hepatic Tonic -  Aids liver
• Alterative - Curative: tending to cure or restore to health
• Anti-inflammatory - Reduces inflammation.

Medicinal Uses

Prevents & Treats Cancer	Considering all the actions dandelion has on the body it seems reasonable to say that it could play a major role in preventing the formation of cancer. The pro-biotics that keep a healthy gut helps maintain the body Antioxidants help eliminate free radicals which can cause major cell damage It being a tonic - helps keep organs strong Its alterative (curing) powers can help the body heal itself Plays a major role in eliminating toxins (which with buildup can cause cancer) Improves the Liver - which is the detoxifying organ Its diuretic ability also helps us eliminate toxins and unwanted substances
Improve Digestion function	Inulin is a soluble fibers Helps digestion  Prevents constipation and keeps you regular  Precursor to fatty acid - providing liver with energy
Promotes healthy gut bacteria	Inulin is a pro-biotic.  chain of bacteria that keeps your gut healthy and alleviates digestive problems. Note: inulin found in processed foods may not have same affects as those found in directly consuming vegetables.
Help Manage Diabetes	Because inulin is not digested & absorbed, it does not affect blood glucose levels. This makes it an appropriate food for diabetics.  It is not counted as carbohydrate intake but is filling like starchy food.
Improve Bone Health	Adding inulin to calcium-rich foods like yogurt may boost calcium absorption.  Try a yogurt dandelion salad.
Menstruation Relief & Bloating	Dandelion tea can bring considerable relief from bloating and breast tenderness, as soon as symptoms are felt.
Aids Liver Function	To help keep liver at peak efficiency & use preventative measurements, dandelion root tea of dandelion plants should be eaten regularly.
Reduce Acidity Purify & Build Blood Regenerate Cells	The greens leaves help maintain alkaline levels in body. This alkalinity purifies the blood & helps in building cells Alkalinity is also considered to be a bad living environment for bad bacteria - which will help in preventing diseases.
Stimulates Digestion & Relieves Constipation	The bitter aspect of dandelion helps stimulate digestion.  Helps in the production of stomach acids and enzymes Aids in digestion & metabolism of fats and oils Assists function in Liver Assists function in Spleen Assists function in Gall Bladder Assists function in Pancreas
Soothes Digestive Tract	Soothes Digestive tract Absorbs toxins from bowel Stimulates mucus membranes
Gall Bladder & Gall Stones	Due to its Choleretic & Cholagogue actions - the increase volume of secreted bile from the liver & the discharge of bile from the system helps dissolve gall stones Inflamed Gallbladders (Cholecystitis) can also benefit from dandelion
Anti Inflammatory	Due to it's anti inflammatory properties dandelion is helpful for those who suffer from: Allergies Eczema & other skin conditions Asthma Arthritis Gout  Rheumatism Pain (especially the flower buds)
Weight loss	Dandelion tea with a tablespoon of cider vinegar sipped regularly can help in weight loss
Warts	Some claim that the milky sap from the stems can be placed on warts several times a day & have the power to shrivel the wart & make it disappear
Other Medicinal Uses	Regulates metabolic disturbances  Helps in preventing bone disorders  Regulates low blood pressure Helps with poor circulation Aids in eliminating ulcers Anemia  Halitosis (bad breath) Malignant tumors & Cancers Colds,  Lowering cholesterol Heart burn & Dyspepsia Swollen glands Hot flushes Sleep inducing  Backache relief & Headache relief  Water retention Remedy (Edema) Hepatitis & Jaundice - since dandelion is great for liver, gallbladder & bile

Culinary Uses

**  Before consumption of the Dandelion plant, Verify that the dandelions have not been treated with chemicals. Avoid eating any chemically treated plants - they are dangerous to your health. 

** Make sure leaves, flowers & roots are thoroughly cleaned before use.

	Dandelion Lemonade 8 cups Dandelion flower 3 L Water 4 Lemons Juiced Fresh Honey Add dandelion flowers to a gallon or pitcher Mix in the water & add the juice of the 4 lemons Add fresh honey to taste & Chill. Flowers can be left in lemonade or strained before serving Speaking of dandelion drinks check out dandelion beer & dandelion wine or dandelion liqueur: Dandelion flower -  half cup of sugar - a long strip of lemon peel – vodka Prepared as the tincture!!
	Dandelion tincture: Dandelion Leaves / Roots / Stems / Flower / Flower Bud 75% - 100% Alcohol (not rubbing alcohol) Wash, then chop Dandelion (All parts can be combined or used separately) Pack tightly into jars until full Pour in alcohol to fully submerge chopped dandelion & Snap a lid on Each day, make sure dandelion parts are submersed in alcohol In six to twelve weeks, strain out the dandelion pieces and put the finished tincture into jars. Take a few drops daily in water as a tonic for good health! Dandelion Vinegar – prepare same way but with cider vinegar instead of alcohol – Leaves or flowers can be used
	Oven Roasted Root Vegetables Whether it be next to a chicken or roast beef or even steak, Roasted root vegetables are always good. Why not introduce a new root to this medley of roots. Now it’s not just carrots, & potatoes that you can use, but even Dandelion roots.
	Breaded or Battered Dandelion Flowers Dandelion Flowers Batter / Bread / Tempura / Crushed Cornflakes Desired spices Wash Dandelion flower heads & pat dry Prepare batter (you can find many types of batter – the simple flour & beer batter, or you can try bread crumbs, tempura crumbs or a batter that is later coated with cornflakes or crackers.) Spices of choice can be added to batter mix Toss flower in batter Deep or pan fry.
	Dandelion Jelly 2 cups dandelion blossoms 1 quart water 1 package (1-3/4 ounces) powdered fruit pectin 5-1/2 cups sugar 2 tablespoons orange or lemon extract Directions  Boil dandelion blossoms & water (4 min) then strain.  Combine dandelion liquid and pectin. - Rolling boil, stirring constantly. Add sugar; return to a full rolling boil. Boil for 1 minute; stirring constantly. Remove from the heat; add extract. Skim off foam. Ladle hot mixture into hot sterilized half-pint jars, leaving 1/4-in. headspace. Remove air bubbles; wipe rims and adjust lids. Process for 5 minutes in a boiling-water canner. Yield: about 6 half-pints.
	Dandelion Soup or Stew Soups & Stew is also a great way to enjoy this medicinal plant. As with the salad, all parts can be used in the soup (although the flowers may fall apart) Also remember that dandelion doesn’t have to be centre stage in your dish. If you’re just starting out with this plant, then try to incorporate it into your foods as complementary to the main food in the dish and then expand from there. Get your palate used to the taste.
	Salad Options are endless with this great plant.  Roots, Leaves & Flowers can all be used here. And options as to what to mix them with are all upto your taste buds. I usually always go with a lemon/garlic base for the dressing. (I feel it goes best with dark leafy greens). But, so as to not get bored of the same dressing, I incorporate other things to this base (Spices or Sesame Oil for an Asian kick or even roasted red pepper paste) The options are endless!
	Dandelion Pesto I say this can be done with any herb or plant. Nuts usually taste great with any dark leafy plant, so it should work with dandelion leaves. I’m sure with making this, you can use it as a sauce for pasta, or even as a dip
	Dandelion Gratin Whether it be the main ingredient or an extra ingredient Dandelion can be incorporated easily in foods like the Gratin. You can even add them to fritters, or egg dishes such as omelet or scrambled eggs. The options once again are endless.
	Dandelion Tea Dandelion flowers, flower buds, roots or leaves can be used. This is one of the easiest forms of obtaining the benefits of dandelion. Great for weight loss or as a treatment for cholesterol & more. Simply steep the part of the dandelion in boiled water & enjoy Dandelion Coffee Made by drying the roots then roasting them till fully brown. Ground up & steeped.e with constant mixing. Then it is dried & ground into a powder.
	Dandelion Yogurt Salad Since Dandelion is known to help absorption of calcium, then why not take advantage. Mix a little calcium with your dandelions to get the best out of both.  I usually find dark leafy greens taste good with yogurt (definitely the homemade yogurt – sour & salty) not the sweet one. My parents usually chop dandelion leaves & add Kishk to it. Kishk is of Lebanese & Syrian culture. Burgul (cracked wheat) is mixed with yogurt & whey & left to ferment for a week’s time with constant mixing. Then it is dried & ground into a powder.
	Dandelion Infused Oil So after seeing the turmeric infused oil, it’s quite simple to say that you can infuse oil with almost anything you’d like.  So why not do a dandelion infusion. Benefits: massaging oil or oil rub to relieve aches and pains. Treat Skin irritations & inflammation. Use in salad dressings Jar full of flowers Cover or submerge with oil (almond, grape seed, olive or vegetable oil) Add 1 or 2 ounces 100 proof vodka to prevent molding Cover with cheesecloth & put in a warm sunny place. Use in as early as 3 weeks
	Sprinkly Wishes Last but not least, who can forget the best thing about a dandelion? It’s its ability to keep you entertained, while allowing you to wish endlessly. Just as my nephew calls them SPRINKLY WISHES - You make a wish, you blow & wishes fly away sprinkling the air!   Here’s to dreaming & hoping. And all along it was right under our noses.

All the Curried Nuts a Chicken Can Get

 

Raisin and Nut Crumble with Coconut Curried Chicken, Radicchio & Red Peppers

All within a few days of each other, I ended up with the same ingredients. But I wanted to do a different recipe. So SPICES to the rescue!

Curry it was! 

which means more Turmeric 

I prepared the Nut & Raisin Crumble the same way as I prepared it in the Nuts, Fig & Raisin Crust Chicken Pizza minus the eggs and the zaatar. The dough didn't hold too well due to the lack of a binder (the egg) - so I crumbled it. I also added a tsp of curry powder to the mix.

On the side I had marinated the chicken in the curry powder & cooked it with garlic & onions. Unlike the Pizza recipe, I decided to slightly cook the available vegetables by adding them to the cooked chicken right before I took it off the stove. 

Red Bell Peppers

Radicchio

Lettuce

Raisins

1 tsp shredded Coconut

Lastly I needed a sauce, so went with a Coconut Curry sauce. 

¼ cup light coconut milk

1 tsp soy sauce

½ tsp toasted sesame oil

1 tbsp shredded Coconut

½ tsp curry powder

1 clove garlic, minced

½ tsp Sriracha hot chili sauce

1 tsp cornstarch

Whisk all ingredients in a small saucepan and bring to a boil over medium heat. Reduce heat and let the mixture simmer for about 2-3 minutes until glossy and thick enough to coat the back of a spoon.

With pretty much the same ingredients, I was able to make 2 different recipes with different tastes. The options are endless!

Going Nuts For Pizza

Nuts, Raisin & Fig Crust Chicken Pizza

I've been experimenting with nuts lately, and I decided to make my self a pizza. I wanted all the nutrients I can get in my veggies, so I kept them away from heat. Hence my partially raw pizza. I ended up only cooking the chicken, and the crust for as little I can, just to crisp it up.My measurements were rough, so there is no exact recipe. But anything goes!

	Nut Crust  3 Tbsp Raw Almonds 3 Tbsp Raw Walnuts 2 Tbsp Raw Pistachio 2 Tbsp Shredded Coconut  1 Tbsp Flax Seed 1 tsp Kalunji (Nigella) 3 tsp Pinenuts 2 Tbsp Raw Sesame Seeds 2 Tbsp Zaatar Mix 2 tsp Turmeric 2 tsp Sultana Raisins 2 Tbsp Dried Figs 2 Cloves Garlic 1 Egg (extra ground nuts or flour to fix dough consistency)	Kneaded Dough
Grind & Mix together all Nuts, Fruit & Spicing Ingredients	Add Egg & knead dough until you get a play-dough consistency More ground nuts or flour can be added to reach desired consistency	Pre-heat Oven at 350° Oil your tray or baking dish Press dough to form ½ cm pizza crust Bake for 15 min or until slightly golden

On the side I had prepared the Pizza Sauce 1 small Tomato ½ Onion 3 cloves Garlic 2 tsp Tomato paste 2 tsp roasted Chilli peppers ½ tsp Oregano ½ tsp Basil ¼ tsp Black pepper pinch of salt	I used some of the pizza sauce to flavor my chicken, but the remainder of the sauce was used as a raw sauce. While cooking the crust, I added some cheese. Then topped it with my pizza sauce flavored chicken bits.
To treat my self I made some caramelized onions. But fresh is better. If I had green onions I would have used that instead. Caramelized Onions 1 small Onion 2 Tbsp Sugar ¼ cup Water - Boil water - Melt Sugar - Add sliced Onions -  Stir until water evaporates & sugar starts browning	Over the chicken bits, I added the sauce, and then the caramelized onions. Now to choose my Toppings. Red peppers Raddichio Avocado Black Olives Lettuce The amount is up to you. Add more or less of what you like and dislike.

Tasted wonderful, and I loved the colors.

Whole Wheat and Nuts

Nutrient packed. A great breakfast or snack.